My Quest To Become an Animal - Frankel's Log

[Paul Victor French]

Is there a workout where you don't hit a pr?

Hah nice work, I like keeping an eye on this log as it reminds me of myself way back (well, not too far I am only 23 lol). Cept I didn't have the strength you do now when I was your age.

[Mark D Williams]

looking good bro. loving the strength progress your making

[Daniel Frankel]

Originally Posted by Mark D Williams

looking good bro. loving the strength progress your making

Originally Posted by Paul Victor French

Is there a workout where you don't hit a pr?

Hah nice work, I like keeping an eye on this log as it reminds me of myself way back (well, not too far I am only 23 lol). Cept I didn't have the strength you do now when I was your age.

Thanks a lot both of you

Mark, I should say the same for you. Watching your globo gym c&j this week really makes me want bumpers so I can start to seriously OLY lift in my garage this spring/summer.

Paul, I guess I just got lucky to find a coach in grade 9 (now in 11) who is so involved in CF and was able to get me into this. I almost fell off the bandwagon and started doing stereotypical teenage bodybuilding style workouts on 2 separate occasions, but my coach helped me get back on track, and I've got a lot to thank him for.

Sometime this year I would like to start entering competitions. I was going to enter CF Toronto's Threshold Open in Scaled Men's, but I realised it was the day after my production of Julius Caesar ends, and so I'm going to be stacked with a week's worth of homework that weekend. I don't think I will bother with the Open because I don't have access to a fair bit of equipment, but maybe if there are some local competitions I will enter. Next year though, I'm for sure going to enter the Open.

[Daniel Frankel]

January 4th

21-18-15-12-9-6-3
Pullups
*10 Squats per round*
Time: 7:09

I was disappointed. Goal was to do all pullups unbroken. First round was fine, but almost all rounds after were broken up into 2-3 sets (4 sets for 18). I had not noticed how much my pullup numbers had gone down. Now, this being said, I was using a crappy doorway pullup bar where I can only kip about 80% (too much and it will come loose, so no butterfly haha), and am forced to use a fairly close-grip, but I have also gotten 35 or so chins on this bar before.

Waited 3-4 mins, then:

50 Pushups
Completed in 1 set, although I could probably have gone to 60 or so, and ideally would like to be able to hit 75 no problem.

I may just do some GTG with pullups and pushups for awhile, maybe 10 pullups and 20 pushups when I wake up and before a workout or something.

However, if gaining strength means losing some endurance, then so be it. I am much happier with a 2xBW squat and deadlift than with 50 pullups and 75 pushups. I just feel that I can raise my endurance without having a detrimental effect on my strength gains, and it can be done by programming high rep metcons, but still maintaining that 8-12 minute time range and occasionally dabbling in the 20 minute range.

[Daniel Frankel]

January 6th

Progress was made, and I made a crazy unexpected PR.

Sumo DL 1-1-1-1-1-1-1
40x3x5
135x5
170x3
170x1 (Played around with a different grip)
190x1
190x1 (Still messing around with grip for all both of these reps @190)
215x1 (FINALLY settled on a grip)
230x1
240x1
250x1
260x1 (Switched to mixed-grip from here on in)
270x1
280x1 (Hard as hell)
290x1 (Hard as hell x2)
300x1 (PR . WOOHOO! I PULLED 300# OFF THE GROUND!!!. Gonna be even happier when this happens with conventional DL soon. This was crazy hard to get off the ground, and even locking it out took a ton of effort. But back was actually pretty good, which means that if my grip gets stronger, I have a lot more in me.)

I ended up sticking with my grip from last week, even though many told me to widen it so I was grabbing the knurling. The issue was, my hands ended up outside my legs at the top (just about), and so it felt weird and like it was harder to pull in a sumo position. Maybe I just need to get used to it though. Ill play around again in a couple weeks.

Bad news: I only have 315# of weight (Including bar), and I now have a 300# sumo DL. I need more weight. To Craigslist!

[Daniel Frankel]

January 6th

Today was okay, I didn't have much structure to my workout though, I thought up the second part in the last 10 seconds of the first part.

3 Rounds for time:
10 Bench Press @BW (140#)
10 KB Cleans (Per Arm) @20Kg
Time: 9:00

1 Min Rest

2 Rounds for time:
20 Pushups
30 Situps
Time: 2:56

Not much to comment. Bench was broken as follows: 7-3, 3-3-2-2, 2-2-2-3-1. KB Cleans, pushups, and situps unbroken, but rested at the top of pushups a bit.

[Paul Victor French]

Awesome job there, it's a good feeling when you join a new hundreds club for any lift.

[Daniel Frankel]

January 9th

Stuff came up yesterday, couldnt do the OHS/Ball Slam WOD I had planned, that will be my next one though, maybe at 80# or so.

"Diane" (Scaled)
21-15-9
Deadlift @150#
HSPU
Time: 7:51

I was kind of happy with this. I filmed it, and after reviewing, there was no severe rounding, I just could not keep a light valsalva after the first round, and I seemed to be unable to load up my hips first on the way down, I first loaded a couple thoracic vertebrae (nothing major, maybe 2 or 3 slightly and then the hamstrings kicked in). Weight was just about right. I was going to do 185# originally, but had no interest in risking it. HSPU's truly are a weakness, along with pullups (not forgetting about those), so I will attempt to work on them. I feel that if I GTG with HSPU (maybe a closer grip), it will have a fair carryover to pushup endurance.

Anyways, I'm going to be taking this week off, so unfortunately I won't be posting in here until next Sunday, when I'll do a 5RM front squat and the OHS/Ball Slam WOD. Maybe I'll do some skillwork with some movements if I find myself in the gym at school.

Happy New Year and have a great week to anyone reading!

- Daniel

[Daniel Frankel]

January 15th

Back on track.

FS 5-5-5

40x3x5
90x5
120x3
140x1
155x1
165x5
175x5
185x5 (PR . This was tough but manageable. I was happy I hit this because I have not worked out in a week, and had no intention of PRing today)

10-10-10
OHS @75#
21-15-9
Ball Slams @20#
Time: 4:18

Something about this was really rough. Everything unbroken, except for the 15 ball slams. I was generally slow though, but not a big deal. I really wanted to focus on form for OHS, which did not end up being too bad.

[Daniel Frankel]

January 16th

Easy day today, a short and simple metcon

5xFT:
3 Power Cleans @135#
10 Plyo pushups
15 Situps
Time: 5:33

This went well. Focus was on the PC, and I was about 90% happy with them. I'm interested to start my next bench cycle tomorrow and see where I'm at from a couple months ago.

Looking to do the deadlift/burpee wod from the 2009 games sometime soon @185#. Should I program it as far away during the week as possible from my heavy deadlift day? Should it be in a week with 5's, 3's, or 1's?

Anyone reading, please let me know your thoughts, I'm curious.